5 may 2018
Pull

Cable top row
30kg 2x18, 2x16

Rdl
45kg 2x18, 2x15

Lats pulldown
38kg 15, 12
35.5kg 2x12

Face pull
6plates 2x18, 15, 16

Lying leg raise
30, 2x22, 17

Hip hugger
15kg 18, 3x16

Db bicep curl
10kg 15, 12, 2x10
2.5kg 2x30

6 may 2018
Push

Db bench press
17.5kg 2x18, 2x12

Db front squat
30kg 3x12, 10

Db shoulder press
15kg 9 wanted a 10kg but saw 5 as 0...
7.5kg 18, 2x15

Crossover
10kg 4x18

Mountain climber
4x15

Triceps pulldown
10kg 20, 15, 12, 12+5

12 may 2018
Pull

Lats pulldown
33kg 20
35.5kg 3x15

Cable top row
30kg 4x15

Rdl
45kg 4x18

Face pull
6plates 20
7plates 3x15

Lying leg raise
2x25, 2x20

Straight arm pulldown
2plates 18, 2x15
1plate 18

Hip hugger
10kg 4x20

Ez bar bicep curl
20kg 15, 12, 15, 12
Db curl
2.5kg 2x30

13 may 2018
Push

Db bench press
17.5kg 2x18, 15, 12

Db goblet squat
30kg 15, 3x12

Db shoulder press
10kg 16, 2x12, 10

Crossover
2plates 4x15

Lying leg raise
26, 3x20

Triceps pulldown
2plates 16, 12
1plate 2x16

Db shoulder side raise
5kg 2x18, 2x15

Kroc row
30kg 10

16 may 2018
Pull

Cable top row
30kg 2x20, 18, 15

Lats pulldown
35.5kg 4x15

Rdl
47kg 3x15, 18
Felt more going on at the lower back and grip than hammies😅

Face pull
7plates 2x18, 2x15

Mountain climber
18, 3x15

Ez bar bicep curl
20kg 2x15, 2x12

Hip hugger
10kg 4x20

Db bicep curl
5kg 2x25

This post has been edited by Lionel90: May 19 2018, 06:00 PM

19 may 2018
Push

Db bench press
17.5kg 20, 18, 13, 12

Db goblet squat
30kg 12, 14, 11, 10

Db shoulder press
10kg 15, 12
7.5kg 2x12

Crossover
2plates 2x18, 2x15

Lying leg raise
2x25, 20, 18

Triceps pulldown
2plates 17, 2x12
1plate 16

Db shoulder side raise
5kg 4x18

This post has been edited by Lionel90: May 19 2018, 05:43 PM

20 may 2018
Pull

Lats pulldown
33kg 2x20
35.5kg 2x18

Rdl
45kg 4x20

Seated row
40kg 18, 14
35.5kg 14
33kg 14

Face pull
7plates 18
6plates 3x18

Mountain climber
3x18, 15

Hip hugger
10kg 4x20

Farmer's carry
22.5kg x4

Ez bar bicep curl
20kg 15, 3x12
Db bicep curl
5kg 2x20

Measured myself for growth tracking

Weight 66.5kg

Wrist 15.5cm
Forearm 26.5cm
Bicep 31.5cm
Waist 81cm
Chest 95cm
Legs 55.5cm

23 May 2018
Push

Db bench press
17.5kg 20, 18, 15, 12

Seated leg press
190lbs 2x15
170lbs 12
150lbs 13
What the fuck is going on with my quads...

Db shoulder press
7.5kg 2x20, 2x15

Crossover
10kg 4x18

Lying leg raise
30, 25, 20, 25

Triceps pull
20kg 20, 16, 12
15kg 25

Db shoulder side raise
5kg 4x20

24 May 2018
Pull

Cable top row
30kg 2x20
35kg 2x15

Rdl
49kg 4x20

Lats pulldown
35.5kg 20, 2x18, 15

Face pull
6plates 3x20
5plates 20

Abs Crunch
25, 3x20

Straight arm pulldown
10kg 3x20, 18

Hip hugger
10kg 20, 3x18
Supersetted with
Db bicep curl
7.5kg 18, 3x12
2.5kg 30

28 may 2018
Push

Db bench press
15kg 3x20, 16

Leg press machine
130 2x18
135 2x15

Db shoulder press
7.5kg 20, 2x18, 15

Triceps pull
4plates 18, 15
3plates 2x18

Crossover
2plates 4x20

Lying leg raise
25, 22, 18, 15

Db inclined bench press
10kg 18, 2x15, 18

29 may 2018
Pull

Lats pulldown
35.5kg 2x20, 2x18

Rdl
45kg 4x20

Face pull
6plates 4x20

Cable top row
30 18, 3x16

Abs crunch
25, 20, 15, 18

Db bicep curl
10kg 14, 13, 11, 13

Hip hugger
10kg 4x20

Db bicep curl
2.5kg 40, 20+30
7.5kg 10

2 Jun 2018
Push

Db inclined bench press
12.5kg 20, 18, 2x15

High bar back squat
34kg 2x18, 2x15
Catching my breath was the bigger challenge...

Triceps pull
3plates 4x20

Corrosver
2plates 20
3plates 2x15
2plates 20

Db shoulder side raise
5kg 4x20

Lying leg raise
25, 20, 2x16

Abs crunch
20, 3x15

9 Jun 2018
Pull

Lats pulldown
55 20
66 20
70 20, 10+10

Face pull
6plates 4x20

Rdl
45kg 3x20, 15

Seated row
7plates 4x20

Db bicep curl
7.5kg 4x15

Hip hugger
10kg 4x20

Lying leg raise
30, 3x20

Db bicep curl
5kg amrap: 32, 28

Have not been feeling well the past week, staying away from gym had not been helpful at all. Only worked at 80% today, that's the best I could do. Grip strength was practically non existent and that affect everything.

10 Jun 2018
Push

Db bench press
17.5kg 20, 16, 10, 11 + 10kg 15

Db front squat
25kg 16, 13, 2x12

Db seated shoulder press
7.5kg 20, 3x16

Triceps pull
4plates 18, 16, 12 + 3plates 10
3plates 20

Abs crunch
22, 3x18

Crossover
2plates 20
3plates 18, 12 + 2plates 15
2plates 20

Db seated shoulder side raise
5kg 15, 20, 2x15

Triceps pulldown
2plates 18, 15, 8 + 1plate 20, 10 + 1plate 25

Another half assing day despite my best attempt...

13 Jun 2018
Pull

Lats pulldown
70 2x20, 2x16

Face pull
6plates 2x20, 2x18

Seated row
70 20, 2x18, 16

Db bicep curl
7.5kg 20, 18, 16, 18

Hip hugger
10kg 4x20

Rdl
45kg 22, 3x20

Ez bar bicep curl
10kg amrap: 32, 35

14 Jun 2018
Push

Db bench press
17.5kg 20, 16, 14, 10 + 10kg 12

Seated leg press
130 20, 3x16

Db shoulder press
7.5kg 20, 18, 2x16

Crossover
2plates 4x15

Triceps pull
4plates 20, 18, 12 + 2plates 10
3plates 20 + 2plates 12

Db shoulder side raise
5kg 2x20, 2x15

Lying leg raise
30, 20, 2x15

16 Jun 2018
Pull

Lats pulldown
70 20
75.5 20, 10+8, 12+8

Seated row
7plates 18, 16
6plates 20, 20 + 7plates 10

Rdl
45kg 22, 3x20

Hip hugger
10kg 4x20

Ez bar bicep curl
20kg 15, 3x12

Face pull
5plates 20
6plates 2x20
5plates 20

Abs crunch
25, 3x20

Ez bar bicep curl
10kg 30, 28, 2x25
Top half of the ROM only for increased time under tension

19 Jun 2018
Push

Db bench press
17.5kg 18, 16, 14, 10

Seated leg press
135 20
140 20
145 18
150 18

Db shoulder press
10kg 18, 13, 2x10

Triceps pull
4plates 18
5plates 10 + 4plates 10 x3

Lying leg raise
22, 20, 10, 15

Db shoulder side raise
7 5kg 4x15

21 Jun 2018
Pull

Lats pulldown
7plates 15, 8plates 8
8plates 3x15

Face pull
6plates 15, 7plates 8
7plates 10, 6plates 10
7plates 10, 6plates 8 x2

Seated row
7p 15, 8p 6
8p 12, 7p 8
7p 15
7p 15, 8p 4

Rdl
49kg 18, 3x15

Ez bar bicep curl
20kg 18, 12, 8 + 15kg 8, 10 + 15kg 8

Straight arm pulldown
2p 15 + 3p 8
3p 12, 8 + 2p 12
2p 18